The 6 Best Vitamins and Supplements for Hair Growth

As women, we love our hair. Whether our hair is long or short, straight or curly, naturally thick or thin, it’s our crowning glory and we want to keep it healthy. While we normally associate hair loss with men, it’s an issue that affects women as well. A variety of factors may be involved, including genetics, hormones, nutritional deficiencies, and oxidative stress.

If you’re a woman and you’re beginning to experience hair loss, it can be quite unnerving and scary. If the reason behind the hair loss is due to intrinsic factors such as genetic or hormone issues, then supplements might not prove to be helpful. However, if the hair loss is down to extrinsic factors such as nutritional deficiencies and oxidative stress, then supplements may be able to do the trick.

In regards to your diet, you should be consuming a healthy balance of both protein and leafy greens. However, even when you eat well, you can still experience some minor nutrient gapping. That’s why it’s important to find the correct supplements to help fill the holes and promote overall well-being.

Here are six vitamin supplements that may help you maintain a healthy and thick head of hair:

Biotin

Anyone who has looked at supplements specifically for hair has surely come across biotin. Also known as B7 or vitamin H, biotin helps the body break down protein¹, which is an essential function for maintaining healthy hair and nails. While most people will get their biotin naturally from meat, this puts vegans and vegetarians at possible risk for biotin deficiency.

Protein

Most people associate protein with healthy muscle growth and development, but what many don’t know is that our hair is also made up of protein. If you don’t get enough protein from your diet alone, then incorporating a protein powder or supplement can help to support your body’s muscles, hair, and nails. Collagen is a great form of protein that supports the strength and elasticity of hair as well as smooth skin.

Vitamin C

We already know that an excess of free radicals can damage hair². This is why  vitamin C can be so helpful, as it is a powerful antioxidant that helps limit oxidative stress. Our bodies also use vitamin C to produce collagen³, which is an important protein used in our hair’s structure. If you suffer from hair loss as a result of anemia, vitamin C has the added benefit of helping to support your body’s absorption of iron.

Vitamin D

Recent studies⁴ have shown a connection between vitamin D deficiency and hair loss. Additionally, vitamin D deficiency affects an estimated 1 billion people worldwide⁵. Research has also shown that incorporating vitamin D into your life helps facilitate follicle growth, making it great for healthy hair. Sunlight is the greatest natural source of vitamin D, but most of us don't get enough this way. Taking regular  vitamin D supplements can help your body and hair stay healthy.

Zinc

Zinc is known for its immunity-supporting benefits as well as its positive impact on hair growth. Zinc deficiency can lead to hair loss⁷, so if you aren’t getting enough zinc in your diet, a zinc supplement can help to change that.

Iron

Hair loss is a symptom of iron deficiency, particularly in women, who are also the most likely to be iron deficient. ⁶ Other symptoms include fatigue, weakness, and poor circulation, causing cold hands and feet. Check with your doctor if you think you may have an iron deficiency; it may help you to take an  iron supplement.